Is Garbanzo Bean Healthy for You?

Garbanzo beans are old-world legumes written in French literature from 6790 BCE. People eating Garbanzo beans have a higher nutrient intake of dietary fiber, vitamin A, C, E, folate, magnesium, potassium, and iron than those who do not consume it.

Regular consumption of Garbanzo beans has many health benefits like:

Weight control – Garbanzo beans are the perfect combination of protein, iron, and carbohydrates. This legume is great for weight control and provides constant energy without eating extra calories to your diet.

Insulin response – Because of the high amount of fiber and its slower digestive process, this food gives a feeling of fullness, which helps reduce sugar cravings, emotional eating and better insulin response.

Cardiovascular health – Thanks to its magnesium and potassium content, the garbanzo bean contributes to preventing heart disease. These nutrients control blood pressure.

Gastrointestinal health – Because of its significant amount of cellulose in the skin of garbanzo, the garbanzo bean stimulates intestinal functioning, making it great for gastrointestinal health and for people who suffer from constipation.

Is Chickpea Healthy?

Definitely, Garbanzo is a popular legume with many names like chickpea, garbanzo bean, or Bengal gram. Chickpeas are a complete package of health and balance. Chickpea consumption has been reported to have some physiological benefits that may reduce the risk of chronic diseases and optimize health.

With its acceptance in the daily diet of 21 century, chickpea has provoked much research about health and nutrition. It contains many proteins, healthy fatty acids, and slow-releasing carbohydrates. Chickpea is a great source of many minerals like calcium, magnesium, phosphorus, and potassium.

If you can add an accent for chickpeas’ most significant health benefit, gastric health is one. Chickpea has an effect on gastric emptying and good flora maintenance.

Chickpea is rich in a substance called butyrate. Butyrate fights pathogenic bacteria in the gut by lowering the production of excess ammonia. The combination of butyrate and soluble fiber helps slow digestion in the colon, which results in better bowel movements and a more prolonged feeling of fullness after eating. 

Related:

Dr. Sebi Alkaline Diet Food List [Free pdf Download]

Is Garbanzo Anti-inflammatory?

Oxidative stress damages your body tissues like bones, blood, skin, organs, and muscles. When you are constantly exposed to oxidative stress, inflammation in the body results. With an alkaline diet, you can mitigate the inflammation process.

So, yes, Garbanzo beans have anti-inflammatory properties. They are an excellent source of dietary nutrients; garbanzo beans contain a diverse range of specific bioactive compounds that show high antioxidant capacity, which is effective against the production of free radicals.

The most significant antioxidants of garbanzo beans are:

• Flavone glycosides – Significant antioxidant activity
• Flavones – Anti-inflammatory and anti-allergic activity  
• Polymeric pro anthocyanins – improve visual and neurological health

Are Canned Garbanzo Beans Healthy?

The process of caning varies on the technology that a factory uses. The good news is that all ingredients used in the canning process are always written on the label. Usually, the caning process starts with water, garbanzo beans, and sodium mixing, and then it continues with packing and sterilization. 

Canned garbanzo beans are less healthy than regular ones. As Dr. Sebi would say, most foods in a commercially-processed can is highly acidic. So, it’s best to limit the consumption of such foods.

Nonetheless, you can check the labels with nutritional value and sodium % of recommended daily intake. If the sodium %RDI is lower than 10% per 100g product, you can go on with the purchase.

Are Garbanzo Beans High in Potassium?

Potassium is one of the most essential minerals in the body. Its health benefits include fluid balance, good nerve signals, and normal muscle contractions. 

A healthy adult should consume 3510mg of potassium intake per day. 100g of Garbanzo beans contains 240-260mg of potassium, which equals 7.4% of the potassium recommended daily intake. With these facts, garbanzo beans are not high in potassium, but they are a great source of many nutrients for good health.

The Nutrient Profile of Garbanzo Beans

Garbanzo beans cannot be ingested in its raw form, and for good ingestion, they need to pass the cooking process. From a nutritional aspect, there are plenty of reasons to add garbanzo beans to your daily menu.

Proteins: Garbanzo bean has significant amounts of essential amino acids except for sulfur-containing amino acids, which can be complemented by adding healthy cereals to your daily diet. A 100g portion of cooked garbanzo beans contains 8.8g of proteins. 

Carbohydrates: Special composition of slow-releasing and prebiotic carbs can be found in garbanzo beans. Prebiotic carbs acts as a precursor for the microbiota activity. A 100g portion of cooked garbanzo beans contains 27.4g of proteins. 

Fibers: Dietary fiber is the indigestible part of plant foods, containing poly/oligosaccharides and other plant substances. Chickpeas report overall improvements in bowel health. They help improve frequency of defecation, ease of elimination, and softer stool consistency.

Vitamins: These beans are a great source of vitamin A, vitamin E, and folate. 

Minerals: Magnesium, potassium, and iron.

Table: Nutrient Profile of Garbanzo Beans

Nutritive values	Boiled Garbanzo Beans per 100g Serving
Energy values	164Kcal
Fats	2.6g
Cholesterol	0g
Protein	8.8g
Carbohydrates	27g
Fibers	7.6g
Sugar	4.8g
Vitamin A	27IU
Vitamin E	0.35mg
Folates	172mcg
Magnesium	48mg
Iron	2.89mg
Potassium	291mg

Related:

Dr. Sebi on Beans: What Does He Recommend?

Are Garbanzo Beans Good for GERD?

Gastroesophageal reflux disease (GERD) happens when stomach acid goes back into the esophagus- a tube that connects your stomach with the mouth. Stomach acid can be irritable and cause symptoms like heartburn.

Garbanzo beans are good for GERD as it is alkaline and provide digestive support. However, the cooking process employed may affect GERD symptoms. Special precaution should be taken for recipes like hummus and fried garbanzo beans. Hummus has garlic, and onion added that can activate GERD symptoms. Also, the frying process has an acidic effect on the stomach, which makes GERD worse.

Can You Eat Garbanzo Beans Raw?

Garbanzo beans are the perfect source of proteins, especially in the alkaline vegan and plant-based diets. A plate of garbanzo beans presents an optimal source for essential amino acids.

However, you should not eat raw garbanzo beans. Raw garbanzo beans contain complex oligosaccharides and lectins that can be dangerous if ingested uncooked. Lectins are a type of protein with no nutritional value to the human body. Once they are ingested, they can cause many health problems like bloating, gut lining problems, and IBS. 

The best way to stay away from lectins is to soak and boil the garbanzo beans. Preparing it this way will protect your body from the harmful anti-nutrients contained in the beans.

Read More:

• What Does Dr. Sebi Say About Bananas?
• Dr. Sebi Alkaline Diet Food List [Free pdf Download]
• How to Start the Dr. Sebi Alkaline Diet [Step by Step Guide]
• Dr. Sebi List of Foods to Avoid [100+]
• Dr. Sebi Herbs List and Benefits
• Dr. Sebi Vegetables List
• The Dr. Sebi Food Pyramid
• 20 Best Dr. Sebi Meal Delivery Services
• 10 Best Dr. Sebi Weight Loss Smoothie Recipes
• Dr. Sebi Grains List
• Dr. Sebi Nuts, Seeds And Oils List

Garbanzo Beans Recipes

This favorite alkaline beans of many cultures are included in the following best tasty recipes. Here are some healthy ideas for chickpea preparation. 

1. HUMMUS DIP

You might be familiar with hummus as a delicious dip or spread for crackers and veggies, but did you know that this simple dish can also be used as a healthy, protein-packed main course? That’s right – hummus is the perfect foundation for a hearty, filling meal. Just add your favorite toppings and you’re good to go! Here are a few of our favorite combinations:

For a Mediterranean-inspired dish, top your hummus with Kalamata olives and chopped tomatoes.

If you’re in the mood for something hearty and warming, try topping your hummus with sautéed mushrooms, caramelized onions and roasted kale.

And for a truly unique twist on the classic dish, try topping your hummus with baked burro banana chips, grilled peppers and fresh cilantro. Yum!

As you can see, there are endless possibilities when it comes to creating a delicious and satisfying meal using garbanzo and other humble ingredients. Here is our favorite alkaline hummus recipe:

Ingredients:

• 1 cup boiled chickpeas 
• 1tbsp tahini
• 1tbsp key lime juice 
• 2tbsp olive oil 
• ½ tsp sea salt
• 1/2 teaspoon ground cumin
• Pinch of black pepper 

How to prepare it:

• For this recipe, you need only a blender. Mix all of the ingredients together and blend them until you have a smooth texture.
• If desired, you can add a little water to thin out the consistency. Then just transfer the dip to a serving bowl and enjoy.
• You can serve this with integral sourdough bread. 

Related:

Black Bean Quinoa Fried Rice [10 Minute Recipe]

2. COCONUT GARBANZO DELIGHT

This recipe is a delicious and healthy twist on the classic garbanzo bean salad. The addition of coconut gives it a unique flavor and texture, while the avocado and lime juice provide a creamy and tangy dressing. The salad is also packed with nutrients, including fiber, protein, healthy fats, and vitamins C and A. Overall, this recipe is a great option for a light lunch or side dish. And best of all, it only takes about 15 minutes to make.

Ingredients 

• 1 onion
• 1 cup coconut milk 
• 2 cups low sodium broth
• 1 cup garbanzo beans 
• 1 cherry tomato 
• 1tbsp olive oil 
• Pinch of sea salt 

How to prepare it: 

• Preheat the cooking pan with little olive oil. Add the catted onion and garlic and simmer them for 5 minutes. Start to add the rest of the ingredients and cook all together for 20 minutes at a low temperature. 
• Serve.

Read More:

Final Notes:

Garbanzo beans are an excellent source of plant-based protein, fiber, and minerals like magnesium and potassium. They also provide a good dose of antioxidants, which may help protect against disease.

If you’re looking for a healthy way to add more protein and fiber to your diet, garbanzo beans are a great option.